Escape the Roads: An Introduction to Trail Running

Tired of pounding the pavement? Looking for a new challenge and change of scenery? Trail running may be just what you need. Moving your runs off-road and onto trails brings variety, adventure, and stunning nature views. This beginner’s guide provides everything you need to know to safely and successfully get started with this rewarding new pursuit.

What is Trail Running?

Trail running simply means running on hiking trails and unpaved surfaces, rather than roads. Trails can range from smooth dirt paths to technical, rocky terrain. While any trail can be run, trails specifically built for running tend to be less technical. Trail runs are measured in distance rather than road miles.

Beyond the trails themselves, it’s also about the experience. Trail running allows you to connect with nature, explore new places, and challenge your body in different ways. It brings refreshing variety if you’re burnt out on road running.

Benefits of Trail Running

Trading the roads for trails offers many physical and mental benefits:

• Easier on joints – Trails absorb impact better than hard surfaces
• Improves balance and agility – Varying terrain strengthens stabiliser muscles
• Crosses training – Builds specific muscles used in hiking and climbing
• Mental boost – Changes up your training and environment
• Reduced injury risk – Varied surfaces and lower mileage lessen overuse injuries
• Explore nature – Breathe fresh air and see new views
• Adventurous races – Trail races offer fun, low-key events
• Total body workout – Engages more muscles than road running
• Improved proprioception – Body awareness and stability
• Escape technology – Unplug and immerse in nature
• New personal challenges – Push your limits in new ways

In short, trail running engages your body in new ways while giving your mind a lift. The natural settings and terrain variability reduce repetitive stress injuries. Trail running offers a perfect complement to road training.

Difference Between Trail and Road Running

While the basic act of running is the same, trail and road running differ in key ways:

In short, road running follows a more regimented training structure targeting times and distances. Trail running provides a more free-flowing, adventurous experience focused on nature and exploration over pace and distance.

Types of Trail Running Terrain

Trails come in nearly endless varieties. Here are some of the most common types of trail running terrain:

• Cross country trails – Dirt paths through open fields or across golf courses. Smooth with occasional roots/rocks.
• Hiking trails – Dirt trails through woods and forests. Rocks and roots to navigate. Vary from mildly technical to very challenging.
• Mountain trails – Steep, high elevation trails scaling mountainsides. Rocky and sometimes slippery.
• Desert trails – Sandy washes and canyon paths with possible heat exposure.
• Beach runs – Soft sand along waterfronts engages different muscles.
• Urban trails – Paved paths following rivers or through city green spaces.
• Ridge trails – Narrow footpaths along mountain ridgelines and peaks.
• Rails to trails – Converted old railway lines, often crushed gravel.
• Creekside trails – Runs next to flowing water on rocky, undulating paths.

Seek out beginner-friendly smooth, wide trails when starting out. Progress to more technical terrain as your skills, confidence and fitness improve.

Essential Gear for Trail Running

While minimal gear is needed, several items can enhance comfort, safety and performance on the trails:

• Trail shoes – Made for off-road running. Aggressive grip and protective features.
• Moisture-wicking clothes – Lightweight shirts and shorts keep you cool and dry.
• Layers – Long sleeves or a light jacket for changing weather.
• Hydration vest/belt – Carry water and nutrition hands-free.
• Watch with GPS – Track distance and location on unfamiliar trails.
• Poles – Aid stability and reduce impact on steep descents.
• Sunglasses – Protect eyes from sun, dirt and debris.
• Gaiters – Wrap around shoes to block dirt/rocks from getting inside.
• Safety items – Mirror, compass, pepper spray, whistle for emergencies.
• Packs – Small running packs to carry more gear and water.
• Headlamp – Illuminates night runs and aids visibility.
• Dog leash – Allows you to run trails with your dog.

Start with comfortable trail shoes and clothes. Add gear like hydration and poles as you progress.

Finding the Right Trail Running Shoes

Proper footwear is critical when moving off-road. Trail running shoes differ from road runners with:

• Aggressive grip and lugs – Dig into dirt and mud for traction on uneven terrain.
• Reinforced toe box – Protects feet from stubbing on rocks and roots.
• Rock plate – Shields soles from bruising and sharp surfaces.
• Wider platform – Increased stability on uneven ground.
• Sturdy build – Durable materials withstand nature’s elements.

When selecting trail shoes, consider:

• Amount of cushion – More for ultra distances, less for technical terrain.
• Waterproofing – Important in wet conditions to keep feet dry.
• Ankle support – Higher ankle cuffs provide more stability.
• Traction and grip – Lugs match terrain like muddy vs. rocky.
• Comfort and fit – Especially in the toe box area. Trying on is key.

Visit a specialty running store for expert shoe fitting. Expect to replace trail shoes around 300-500 miles. Rotate two pairs to maximise longevity.

10 Must-Have Trail Running Skills

Trail running uses many new muscles and skills compared to pavement. Master these 10 techniques for confidence on diverse topography:

1. Light and nimble footing – Dance over rocks and roots by landing lightly and quickly picking up feet.
2. Uphill climbing – Use shorter, quicker strides to power up inclines without losing momentum. Lean slightly forward.
3. Downhill control – Increase stride length while remaining light on feet. Avoid braking or overstriding.
4. Planning ahead – Scan the upcoming trail and pick the optimal path around obstacles.
5. Arm positioning – Bend elbows at 90 degrees and swing arms back and forth to assist stability.
6. Crossing water – Hop across rocks or shallow streams. Go slow with caution.
7. Passing etiquette – Alert others when you intend to pass from behind. Yield right of way when descending.
8. Mud running – Shorten stride and run on toes to minimise sliding in slick mud.
9. Jumping ability – Hop over roots, puddles, and other trip hazards on the trail. Land softly.
10. Mental focus – Remain alert and present without zoning out. The trails demand constant vigilance.

Practise these skills during each trail run. The more experience you gain, the more reflexive they become.

Optimising Safety on the Trails

While extremely rewarding, trail running does introduce some new safety considerations:

• Navigation – Use maps, apps like AllTrails, and GPS to avoid getting lost on remote trails.
• Wildlife encounters – Give wild animals space.
• Exposure risks – Check weather and dress appropriately. Know signs of heat illness and hypothermia.
• Slips and falls – Wear shoes with good traction and stay focused on footing.
• Communication – Carry a phone or whistle to call for help if injured.
• Run with others – Group runs provide help in case of emergency.
• Notify someone – Share your planned route and expected return time.
• Carry supplies – Pack essentials like fluids, nutrition, layers, and first aid.
• Emergency shelter – Light, reflective blanket or bivy sack for emergencies.

Making safe choices is critical. Modify plans based on conditions and skill level. Return home at the first sign of injury.

Beginner Trail Running Training Plan

Ready to start trail running? Follow this structured 8-week plan to progressively develop skills and fitness:

Week 1

• 2 runs up to 30 mins on smooth, flat trails to build baseline fitness

Week 2

• 2 runs up to 45 mins on flat trails
• 1 run up to 60 mins with small rolling hills

Week 3

• 1 longer run up to 75 mins on flat trails
• 2 runs up to 60 mins with rolling hills and some technical terrain

Week 4

• 2 runs up to 60 mins with increased technical terrain
• 1 longer run up to 90 mins on intermediate trails

Week 5

• 2 runs up to 75 mins on intermediate trails
• 1 longer run up to 2 hours with some steep terrain

Week 6

• 2 runs up to 90 mins on steeper intermediate trails
• 1 run up to 2 hours on advanced technical terrain

Week 7

• 2 trail runs up to 2 hours with steep climbs and descents
• 1 run up to 15 miles on diverse terrain

Week 8

• 2 trail runs up to 2.5 hours on advanced terrain
• Participate in first trail race!

Focus on building general aerobic fitness the first month before introducing more technical running. Allow for extra recovery early on. Modify plan based on fitness and progress.

Fueling Your Trail Runs

Meeting fluid and nutrition needs is crucial when running on remote trails:

• Hydration vest/pack – Carry ample water when limited sources are available on route.
• Electrolytes – Prevent cramping and low sodium with salt tablets.
• Energy gels/chews – Provide easily digestible calories when out for prolonged efforts.
• Real food – Trail mixes, sandwiches, and fruit are easy to carry.
• Caffeine – Coffee or gels with caffeine improve alertness and endurance.
• Recovery nutrition – Chocolate milk, protein powder, etc. for muscle recovery.

Aim to consume 30-60g of carbs and 250-500mg sodium per hour when running over 60 minutes. Practice fueling on long training runs.

10 Great Beginner-Friendly Trail Runs

These scenic UK trail running routes offer smooth terrain to start out:

England

1. Thames Path (London) – Flat riverside route.
2. York Railway Path (York) – Gradual old rail trail.
3. Forest of Dean Sculpture Trail (Forest of Dean) – Rolling woodland singletrack.
4. Ladybower Loop (Peak District) – Varied lakefront path.

Scotland

1. Union Canal (Edinburgh) – Canal towpath through the city.
2. Glasgow Green Circuit (Glasgow) – Flat inner city park route.

Wales

1. Brecon to Talybont Canal (Brecon Beacons) – Canal and riverside path.
2. Footpath to Llanberis (Snowdonia) – Scenic trail at the base of Snowdon.

Northern Ireland

1. Comber Greenway (Belfast) – Former railway along the River Lagan.
2. Castle Ward Estate Trails (Strangford Lough) – Looping woodland and lake paths.

Check trail conditions and maps before heading out. Start early before crowds arrive.

15 Essential Trail Running Tips

Follow these top tips to stay efficient, safe and have the most fun on your trail adventures:

1. Go slower than road pace to adjust to terrain. Walk hills as needed.
2. Use a map, GPS watch, or download directions to avoid getting lost.
3. Expect trails to be muddy after rain. Embrace splashing through puddles!
4. Carry plenty of water and nutrition since you can’t pop into a shop mid-run.
5. Begin each run with 10-15 minutes of walking to warm up.
6. Keep phone charged and bring ID/emergency cash.
7. Power hike uphills using your arms to conserve energy.
8. Get sturdy shoes with deep lugs based on the primary terrain you’ll run.
9. Follow Leave No Trace principles and yield to horses and bikes.
10. Bring a big smile and adventurous spirit!
11. Look ahead on the trail – don’t just stare at your feet.
12. Start slowly and walk challenging sections until skills improve.
13. Do strength training like lunges and squats to build trail running power.
14. Use downhill running to build leg speed – don’t brake too much.
15. Carry pepper spray if trail running alone in remote areas.

Choosing Your First Trail Race

Once you build your base on trails, test your new skills at a trail race! Here’s how to select your debut event:

• Distance – Start with a 5K-15K based on your experience. Go shorter if very technical.
• Location – Look for races at parks or trails you’ve trained at. Familiarity helps.
• Terrain – Opt for smooth, wide dirt trails before attempting technical terrain.
• Elevation – Seek lower elevation gains for your first race before tackling big climbs.
• Time of year – Avoid hot summer months or deep winter. Spring and fall are best.
• Logistics – Ensure adequate parking, aid stations, mileage markers and course marshals.
• Reviews – Read reviews and feedback from previous years. Ask for recommendations.
• Price – Trail races are affordable! No need to break the bank.
• Field size – Smaller fields allow you to spread out and run at your own pace.

Prioritise fun over competition for your first trail race. Soak up the excitement and natural splendour of racing in the outdoors.

Training for Your First Trail Ultramarathon

Ready to go long on the trails? Use this 12 week training plan for your first ultramarathon up to 50K:

Week 1:

• 3 runs up to 60 minutes on flat terrain

Week 2:

• 2 runs up to 90 minutes on rolling intermediate trails
• 1 run up to 2 hours with some technical terrain

Week 3:

• 1 run up to 3 hours on diverse terrain
• 1 hill workout: 15 x 1 minute uphill sprints
• 1 run up to 60 minutes

Week 4:

• 1 run up to 3.5 hours on technical trails
• Cross train: yoga, swim, bike, or strength training
• 1 recovery run up to 45 minutes

Week 5:

• 3 runs up to 2 hours with steep climbs

Week 6:

• 1 run up to 4 hours with substantial elevation gain
• Cross train activity
• 1 recovery run up to 60 minutes

Week 7:

• 1 run up to 18 miles on varied terrain
• 2 runs up to 90 mins with technical downhill practice

Week 8:

• 1 run up to 20 miles on trails similar to race terrain
• Cross train session
• 1 recovery run up to 45 mins

Week 9:

• 3 runs up to 2 hours with race pace segments

Week 10:

• 1 run up to 22 miles on trails
• Cross train activity
• 1 recovery run up to 60 minutes

Week 11:

• 1 run up to 5 hours with hydration/fuel practice
• 2 runs up to 90 minutes with hill repeats

Week 12:

• Easy running and active recovery all week
• Race day!

Build long run distance gradually. Allow plenty of recovery between long efforts. Simulate race fueling during long training runs.

10 Keys to Conquering Technical Trail Terrain

With practice, you can confidently tackle rocky, rooty trails. Master these techniques:

1. Shorter strides – Keep steps swift and nimble to react to obstacles.
2. Light feet – Quickly dance over objects without getting stuck.
3. Eyes up – Continually scan terrain ahead to pick your path intelligently.
4. Strong ankles – Develop stability through exercises like heel raises and balancing.
5. Arm drive – Pump arms powerfully to maintain momentum over rough ground.
6. Uphill leaning – Hike steep inclines aggressively by leaning forward.
7. Downhill control – Increase stride length while staying relaxed.
8. Impact absorption – Soft knees and quick foot turnover smooth out landings.
9. Lateral agility – Side shuffle or grapevine across steep slopes to prevent sliding.
10. Patience – Allow time for skills to develop before attacking rugged trails.

Circle back to smooth beginner trails periodically to reinforce solid form and enjoyment.

Advanced Gear for Technical Trail Running

Certain gear can really boost safety and performance in demanding trail conditions:

• Gaiters – Prevent debris entering shoes and causing blisters
• Trekking Poles – Aid in balance and reduce impact on knees especially during descents 
• Trail Running Shoes – Offer better grip and support on uneven terrain 
• Hydration Pack – Ensures you stay hydrated without having to carry a bottle 
• Technical Socks – Wicks moisture to prevent blisters 
• Navigation Device – Helps in route tracking to avoid getting lost 
• Headlamp – Essential for low light conditions or night-time running 
• Lightweight Jacket – Protects against wind and light rain while being breathable 
• Energy Gels/Bars – Quick source of energy to maintain stamina on long runs

These things aren’t essential, but if you find yourself enjoying trail running they can certainly improve the overall experience and allow you to enjoy trail running in a variety of environments and weather conditions.

Trail Running with Your Dog

Bringing along your furry friend adds an extra level of fun and companionship to trail running. Here are some tips for successful dog-friendly runs:

Gear Up Your Dog

• Running harness – Allows control without straining your dog’s neck
• Dog packs – Carry water/food for long runs
• Booties – Protect paws from heat/rough terrain
• Light – Visibility for night runs
• Collar/ID tag – Ensure your dog’s info is current

Pick Appropriate Trails

• Dirt trails without much pavement are ideal
• Avoid extremely rocky or slippery terrain
• Steady inclines are better than steep climbs for dogs
• Bring a collapsible bowl and extra water
• Know if leash laws apply or if dogs must be under voice control

Build Up Your Dog’s Fitness

• Start with shorter distances and increase gradually
• Watch for signs of fatigue like lagging or panting
• Run at your dog’s natural pace, don’t force them to keep up
• Take frequent breaks to rest and hydrate
• Avoid running in hot and humid weather

Pay Attention to Behavior

• Make sure your dog has good recall skills to avoid wildlife confrontations
• Skip trails with tempting distractions like squirrels
• Carry waste bags and clean up after your dog
• Pass horses slowly and keep your dog under control

Bringing your dog running takes some extra preparation, but the companionship is priceless. Just be sure to follow Leave No Trace principles when running with your pup.

Seasonal Considerations for Trail Running

Trail running through the changing seasons brings new challenges and rewards. Adapt your approach across the year:

Spring

• Watch for muddy trails after snowmelt and rain
• Balmy weather makes for pleasant long runs
• Gradual buildup as days get longer

Summer

• Heat and sun exposure risks increase – run early/late
• Focus training on technical skills over distance
• Hydration and electrolytes are critical

Fall

• Ideal temperatures for distance training
• Plan runs to see fall foliage colours
• Beware slippery leaves on trails

Winter

• Traction devices help on snow and ice
• Dress in warm layers with windproof outer shell
• Reduce mileage and run mostly on packed snow
• Spikes provide grip on icy sections

Year-Round

• Adjust pace for conditions – don’t get injured forcing speed
• Listen to your body and take rest days when needed
• Strength training provides balance work when trails are sloppy

Embracing all seasons keeps training fresh and scenic. Just use good judgement when conditions worsen.

Finding a Local Trail Running Community

One of the best parts of trail running is the community! Seek out these local resources:

Running clubs – Join a group that offers trail runs or training programs. Great way to explore new places with others.

Races – Chat with participants before or after low-key trail races.

Local running stores – Shops often host group runs or know of existing trail groups.

Meetup.com – Search for trail running groups in your area and join the community.

Strava clubs – Connect with other trail runners through Strava clubs and group challenges.

Facebook groups – Search for regional trail running groups. Arrange group long runs.

UltraSignup – Browse local ultramarathons and contact the race director to volunteer.

Post on forums – Describe your experience level and goals and ask for advice.

The social support and camaraderie makes trail running even more enjoyable. Share your favourite local routes and trails!

Obstacle Trail Races

Looking to add obstacles, mud, and excitement to your trail running? Try an obstacle race! Popular series include:

• Tough Mudder
• Spartan Race
• Warrior Dash
• Nuclear Race
• Mud Run
• Rugged Maniac

Obstacle trail races feature 3-12 mile courses on rugged, muddy terrain with obstacles like:

• Climbing over walls
• Crawling under barbed wire
• Jumping over fire
• Traversing monkey bars or rings
• Slogging through muddy trenches
• Carrying heavy objects like sandbags or logs

These challenging races test your total body strength and grit along with running fitness. Athletes often form teams and wear fun costumes. The party atmosphere celebrates overcoming obstacles and getting dirty!

Obstacle races range from 5K to marathon distances. Try a short beginner race to start. Train with strength workouts, trail running, and obstacle-specific exercises like hanging from pull-up bars. If you love trails and physical challenges, obstacle racing offers the ultimate adventure!

Multi Day Stage Races

Ready for an epic challenge? Multi-day trail running stage races cover anywhere from 26 to 150+ miles over several consecutive days in remote wilderness settings. Here’s a guide to these ultimate trail running adventures:

Popular Races

• Marathon des Sables (Sahara Desert)
• Everest Trail Race (Nepal)
• TransRockies Run (Canadian Rockies)
• Ultra-Trail Cape Town (South Africa)
• Patagonian International Marathon (Chile)

Distances

• Typically from marathon up to 100+ miles total
• Broken into daily stage segments from 10K to marathons
• Allows overnight recovery between stages

Logistics

• Runners carry a pack with mandatory survival gear, food, sleeping system
• Organisers provide water, campsites, medical support
• Marked courses but navigation skills essential

Training

• Build up to running back-to-back long runs of 20+ miles
• Practice running fasted with depleted glycogen overnight
• Heat and altitude acclimation depending on race location
• Work on vertical climbing and technical downhill skills

These multi-day challenges test your physical resilience and mental toughness like no other. The incredible scenery and community atmosphere make the suffering worth it!

The Mental Side of Trail Running

While trail running works your body, it also stimulates your mind in powerful ways. Here are some of the mental benefits:

Constant focus – The constantly changing terrain demands focus, forcing you into the present moment. This mind-body immersion provides a meditative experience.

Stress relief – Moving through nature and away from technology reduces anxiety. The sights, sounds, and smells engage your senses.

New challenges – Varying terrain provides endless challenges to test and improve your physical abilities and mental perseverance.

Exploration – Adventuring down new trails and exploring increases curiosity and cognitive engagement.

Confidence boost – Meeting the demands of technical trail running increases self-efficacy and mental toughness.

Camaraderie – Sharing adventures with the trail community builds relationships and emotional health.

So next time you hit the trails, appreciate not only the physical test, but the way it stimulates your mind in positive ways. The trails are therapy for body and soul!

Final Thoughts

Moving your running to the trails opens up a whole new world of exploration, challenge and rewards. Follow a progressive training plan that builds skills over time. Invest in suitable trail shoes, apparel and gear to be comfortable and safe. 

Master technical abilities like climbing, descending and navigating obstacles. Fuel properly for self-supported runs. But most importantly, embrace the journey and thrill of immersing yourself in nature. 

FAQ